How to Get the Most Out of Your Cold Weather Workout

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How to Get the Most Out of Your Cold Weather Workout

How to Get the Most Out of Your Cold Weather Workout

Colder weather and brisk mornings don’t have to keep you inside. When the leaves start to fall, you can keep up your outdoor running, cycling or hiking routine - you just might have to make a few simple adjustments. Here are our tips for staying on top of your workouts when the temperatures drop.


Man running across a bridge with a scenic backdrop of mountains.

Reflect Yourself

Shorter days and darker mornings/evenings might mean your regular workout time is looking a little dimmer than usual. While your morning run can definitely still go on when it’s a little darker out, remember to stay visible to vehicles, bikes and other trail users. Stay safe with bright colored gear and reflective items that announce your presence. Attach lights to your bike and don’t forget to pack your headlamp if you head out while the sun is going down. Sorry, your all-black ensemble is going to have to wait until the brighter days return. Your socks can help with this, aim for a brighter color like some of the ASPIRE Four options.

Fuel Up For Warmth

Not only should your outfit adjust in the fall, your fuel should, too. Dropping temperatures can make you hungrier in order to keep your body warm. You’ll want to bump up your pre-workout fuel and calories a little when heading out into colder weather. If you don’t already refuel during your workout, make sure to pack something to snack on when you head out for emergency fueling. Warm up after your workout with a warm carbohydrate recovery meal, like oatmeal, soup or pasta. And don’t forget to stay hydrated!

Watch Your Footing

Fall weather presents a new set of slipping risks when you’re running or cycling outside. Keep your eyes peeled for dangerous scenarios, like icy conditions in shady areas or loose leaves or needles causing slip risks on the trail. Your safety matters more than your split times, so slow down when the environment calls for it.

Take Care Of Your Extremities

You already know the importance of layering, but don’t forget about those fingers when the temperatures drop. Opt for some light gloves to protect your hands from the breeze or pop some hand warmers in your pockets for quick re-heating. Your feet matter, too; in summer you can have sweaty feet and get away with it, but when it starts to get chilly your sweaty socks are going to haunt you. Choose moisture-wicking fabrics to prevent those dreaded frozen toes: try PURSUIT for the benefits of natural Merino Wool to help keep you warm and dry.

Ground view of man jumping in the air in a mid-run position.

Stretch Your Stretching Time

In the summer heat, you might be able to get away with a quick warm up before hitting the trail. When it’s cooler outside, your muscles and tendons need a little more help to get ready for sprints and hill climbs. Lengthen your warm up time when the temperatures drop to keep your body injury free and your workout session running smoothly.

With a few gear and lifestyle adjustments, you can stay safe and injury free when transitioning your workouts into colder weather. What are you waiting for?

Shot from behind of a man running down a trail with knee high socks on.


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  • Emma Thimmig
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